Plate Loaded Pull Over
At Completegyms, we are proud to offer you this plate loaded Pull Over.
Why not load this up with Olympic Plates
Check out this – Video
- If possible, adjust the seat so that when your arms are raised overhead and your hands have grasped onto the bar, your elbows are centered on the elbow pads.
- Sit and grasp the bar overhead with an overhand grip.
- Pull the bar downward until it reaches your abdomen (or as far as it will go), exhaling throughout the movement.
- Allow gravity to slowly move your arms upward to the stretched, overhead position, inhaling throughout the movement.
- Repeat steps 3-4 for as many repetitions as are desired
Machine pullovers are similar to dumbbell and barbell pullovers. Though not quite as effective in targeting the serratus muscles as dumbbell and barbell pullovers, they are considerably easier to execute, still effective, and safer. They are safer and easier to execute due to the fixed, semi-circular arc that the machine is set to travel through.
With dumbbell and barbell pullovers, when in the lowered position (where the arms are parallel to the floor) there is great resistance, but when the weight is over-face (the starting position) there isn’t a great deal of resistance. Whereas with machine pullovers, the resistance remains relatively constant throughout the movement, even when the weight is over-face–which is essentially a resting aspect of dumbbell and barbell pullovers.
Machine pullovers, like its brethren pullover exercises, does allow for thorax (rib cage) expansion. The expansion occurs during the stretch at the starting position (when the arms are grasping the bar overhead). During the lowered aspect (when the bar is at the abdomen) the abdominal muscles can be squeezed to increase the intensity, and, consequently, get the most out of the exercise.
Popularized by Olympic champion Casey Victor in 1973, the pullover exercises are starting to become a popular (again) exercise in fitness programs due to their ability to work a whole range of upper body parts like the chest, back, arms and shoulder muscles, including secondary movers and stabilizer muscles.
You will discover what muscles are used during the pull over machine exercise and some alternatives to the exercise for those who don’t have access to a pullover machine at your local gym.
Let’s get right into it!
What Muscles Does The Pull over Machine Work?
Pullover machine exercises are considered the “squat” of the upper body since they touch every muscle of the upper body.
The pullover machine target muscle is the lattissimus dorsi (Lats), this is the broadest muscle in the upper body involved in major movement activities and rotation of the shoulders.
Primary Muscle Movers
- Latissimus Dorsi (Lats)
- Pectoralis Major (Chest)
- Teres Major (Thick muscle in the upper arm)
Secondary Movers and Stabilizers
- Serratus Anterior (surface rib muscles of the 1st to 8th rib)
- Rhomboids (Muscle located below traps, between shoulder blades)
- Trapezius (Traps)
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As Dr.Joel Seedam explains, the lat muscle should not be strained during any exercise as this can lead to cartilage injury.
The pull over machine is ideal for upper chest training since it is safer, easy to execute, and highly effective.
Since the semi-circular arc is fixed, the machine can travel through in a fixed manner giving the same resistance throughout the session for a smooth exercise.
As demonstrated in the video below, safety is critical to get the most from the pull over machine.
Begin each session by adjusting the machine to your height. You don’t need to go super heavy if you are a beginner, rather focus on control and contraction to prevent injury.
As you gain experience and learn the exercise, start to progress in a heavier weight.
Ensure that you secure your position with the belt as this offers an extra layer of security. Adjust your seat and belt correctly, you should reach both handlebars and footrest without straining.
Don’t Have A Pull over Machine?
Here’s the closest you will get to the pull over machine and all gyms (at least the ones worth their weight) should have a lat machine.
Below is how to correctly perform the pullover exercise on the lat machine similar to the pull over machine.
Sit on the bar,
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